Bayou Power 3.0
Unleash your strength and transform your body in just 13 weeks with Bayou Power 3.0—where grit meets gains, and every rep counts.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 3 reps | @7–8 |
| 2 | Bench Press (Barbell) | 7 | 4 reps | 65% |
| 3 | Dip (Weighted) | 2 | 6 reps | @9 |
| 4 | Incline Bench Press (Dumbbell) | 3 | 8–15 reps | @9 |
| 5 | Pull-Up (Bodyweight) | 5 | AMRAP | @9 |
| Superset | ||||
| 6A | Rolling Tricep Extension (Dumbbell) | 3 | 8–15 reps | @9 |
| 6B | Incline Curl (Dumbbell) | 3 | 8–15 reps | @9 |
| 7 | Band Face Pull | 4 | 25 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Zercher Pin Squat | 3 | 1 rep | @7–8 |
| 2 | Zercher Pin Squat | 8 | 1 rep | 65% |
| 3 | Sled Push | 4 | 1 rep | @9 |
| 4 | Back Extension (Weighted) | 3 | 8–15 reps | @9 |
| 5 | Single Leg Press | 3 | 15–25 reps | @9 |
| 6 | GHD Sit Up | 3 | AMRAP | @9 |
| 7 | Squat (Bodyweight) | 4 | 25 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | 3 Board Bench Press | 3 | 6 reps | @9 |
| 2 | Single Arm Shoulder Press | 3 | 6–12 reps | @9 |
| 3 | Lateral Raise (Dumbbell) | 3 | 8–15 reps | @9 |
| 4 | Chest Fly (Cable) | 3 | 8–15 reps | @9 |
| 5 | Straight Arm Pulldown | 5 | 8–15 reps | @9 |
| Superset | ||||
| 6A | Tricep Rope Push Down (Cable) | 3 | 8–15 reps | @9 |
| 6B | Bicep Curl (Cable) | 3 | 8–15 reps | @9 |
| 7 | Band Pushdown | 4 | 25 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Deadlift (Barbell) | 1 | 3 reps | @7–8 |
| 2 | Deadlift (Barbell) | 5 | 4 reps | 65% |
| 3 | Suitcase Deadlift | 2 | 6 reps | @9 |
| 4 | Bent Over Row (Barbell) | 3 | 6–12 reps | @9 |
| 5 | Glute-Ham Raise | 3 | AMRAP | @9 |
| 6 | Standing Cable Crunch | 3 | 8–15 reps | @9 |
| 7 | Band Good Morning | 4 | 25 reps | @7 |
Weeks 2–13 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Bayou Power 3.0 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Bayou Power 3.0 is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Bayou Power 3.0 is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
